THU SEPTEMBER 06, 2018 - CROSSFIT

crossfit-composure-wod09052018

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Alternating Samson Stretch
Reverse Lunges
Hollow Hold

Strength

Front Rack Lunge (3 x 20)

Kettlebell Front Rack Walking Lunge

Every 2:00

Metcon

Metcon (Time)

"Shipwreck"
5 Rounds:
500 Meter Row
10 Power Cleans (75/55)
16 Front Rack Reverse Lunges (75/55)
24 AbMat Sit-ups

Cool Down/Mobility

2:00 Banded Happy Baby
1:00 Glute Stretch
1:00 Cobra Pose
4 Way Forearm Stretch (30 seconds each way)

 

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